Moose's Online Experience

Today I spent some time working on my power snatch today. Just started with a 45lb bar and worked up focusing on proper form before weight. Followed it up with a solid stretching session. I am all set for the Western Classic on Saturday at CrossFit Ramsay.
Here are the WODS we are looking at for this weekends competition.

WOD 1 – AMRAP Snatch/Toes to Bar (7 Min)

Rx’d Men
9 Power Snatch -­‐ 95lbs 9 Toes to Bar
6 Power Snatch – 115lbs 6 Toes to Bar
3 Power Snatch – 135lbs 3 Toes to bar

Rx’d Women
9 Power Snatch – 53Lbs 9 Toes to Bar
6 Power Snatch – 63lbs 6 Toes to Bar
3 Power Snatch – 73lbs 3 Toes to Bar

Scaled 1 -­‐ Men
9 Power Snatch – 53lbs 9 Knees to Elbows
6 Power Snatch – 63lbs 6 Knees to Elbows
3 Power Snatch – 73lbs 3 Knees to Elbows

Scaled 1 – Women
9 Power Snatch – 33lbs 9 Knees to Elbows
6 Power Snatch – 33lbs 6 Knees to Elbows
3 Power Snatch – 33lbs 3 Knees to Elbows

WOD 2 – Row/ AMRAP Box Jumps (10 Min)

Rx’d Men
2000 Meter Row then AMRAP Box Jumps (24”) with remaining time.

Rx’d Women
1500 Meter Row then AMRAP Box Jumps (20”) with remaining time.

Scaled 1 -­‐ Men
1500 Meter Row then AMRAP Box Jumps (20”) with remaining time.

Scaled 1 – Women
1250 Meter Row then AMRAP Box Jumps (20”) with remaining time.

WOD 3 – KBS/Thrusters/Pull-­‐Ups

Scaled 1 -­‐ Men
3 Minutes – AMRAP Kettlebell Swings (44lbs) 1 Minute – Rest
2 Minutes – AMRAP Thruster (75lbs)
1 Minute – Rest
1 Minute – AMRAP Pull-­‐Ups

Rx’d Men
3 Minutes – AMRAP Kettlebell Swings (53lbs) 1 Minute – Rest
2 Minutes – AMRAP Thruster (95lbs)
1 Minute – Rest
1 Minute – AMRAP Pull-­‐Ups

Rx’d Women
3 Minutes – AMRAP Kettlebell Swings (35lbs) 1 Minute – Rest
2 Minutes – AMRAP Thruster (65lbs)
1 Minute – Rest
1 Minute – AMRAP Pull-­‐Ups

Scaled 1 – Women
3 Minutes – AMRAP Kettlebell Swings (35lbs) 1 Minute – Rest
2 Minutes – AMRAP Thruster (53lbs)
1 Minute – Rest
1 Minute – AMRAP Pull-­‐Ups

As I completed the workout I received a email with the results from the CrossFit Level 1 certification course last weekend. It’s official I’m a CrossFit Level 1 trainer!

Filed under: Crossfit Experience Tagged: | CrossFit, CrossFit Level 1